Make small circles with your raised knee in one direction, then the other, and take five breaths. Switch legs and repeat. Make sure that your shoulders are melting into your back and your neck remains long. Stay here for five full breaths. Lift one foot at a time and move it back an inch or two to lengthen your lower back. Then bring your head, arms, and legs up into the air, coming into locust pose (salabhasana). Hold for three full breaths, and release. Come up again into either another locust pose or a bow pose (dhanurasana), and hold on to your ankles. Hold for three breaths and release. Stay up for five breaths, then come down, one vertebrae at a time. Come up a second time with a block or blanket underneath your sacrum for a grounded, restorative version. Square yourself toward your right leg (this is actually a twist!), raise your arms to the sky, then come down into a forward fold (janu sirsasana). Come only as far down as you can with a straight spine. Stay there for five breaths, then turn and repeat over your right leg.
